HYROX Training Guide
HYROX Doubles Training
HYROX Doubles is the team format: two athletes, eight 1 km runs together, and the eight functional stations split four and four. Total race time is faster than singles because you only work half the stations — but running is unchanged, so the cardio bar stays high. This guide covers the rules, how to split stations using variance data, and how to pace a doubles race so your partner-paced runs don't fall apart after the high-cost stations.
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The format, in one diagram
2
Athletes per team
8 × 1 km
Runs together, team paced by slower partner
4 + 4
Stations split between partners (7 handoffs)
Race structure source: FORMD doubles engine, audit-corrected May 2026. Both partners must remain within HYROX's tracked proximity rule during runs — pace is set by whichever athlete is slower at that segment of the race.
The four doubles divisions
Doubles Open
Same weight standards as Open singles. Most popular doubles entry point. Open to all teams of two — same-gender (Men's, Women's) or Mixed.
Doubles Pro
Heavier weights matching Pro singles (+32–50% on Sled Pull, Farmers, Sandbag, Wall Balls). For experienced doubles teams.
Mixed Doubles
One male + one female athlete. Subdivision available within Open and Pro.
Age-Group Doubles
Master's (40+, 50+, 60+) brackets. Same race format, separate rankings.
How to split the stations
The naive split is "I'll take the four I'm good at." The better split uses variance data: high-variance stations are where races are won or lost, so they should go to the more consistent athlete — even if they're not the strongest on that station. SSAC 2025 standard-deviation analysis tells you which is which.
| Station | SD (min) | Variance | Assign to… |
|---|---|---|---|
| Ski Erg | 0.7 | low | Strongest partner — gain time here |
| Sled Push | 1.2 | medium | Either — match to strength |
| Sled Pull | 1.1 | medium | Either — match to strength |
| Burpee Broad Jumps | 1.8 | high | Most-consistent partner (lowest blow-up risk) |
| Row | 0.6 | low | Strongest partner — gain time here |
| Farmers Carry | 0.9 | low | Strongest partner — gain time here |
| Sandbag Lunges | 1.5 | high | Most-consistent partner (lowest blow-up risk) |
| Wall Balls | 2.0 | high | Most-consistent partner (lowest blow-up risk) |
FORMD's doubles engine computes the optimal 4-4 assignment from both partners' baseline times automatically — open Team Detail in the app after both partners have synced profiles.
Pacing — how your runs slow down
Even though you split the stations, you still run all 8 km. FORMD's model expects each successive run to be slower than the last — calibrated from real race-pace decay. Use this to set realistic per-run targets, not just an overall pace.
| Run # | Pace multiplier | Slowdown vs run 1 |
|---|---|---|
| Run 1 | ×1.00 | — |
| Run 2 | ×1.02 | +2% |
| Run 3 | ×1.05 | +5% |
| Run 4 | ×1.08 | +8% |
| Run 5 | ×1.11 | +11% |
| Run 6 | ×1.14 | +14% |
| Run 7 | ×1.17 | +17% |
| Run 8 | ×1.21 | +21% |
Worked example: if your fresh 1 km pace is 4:30, expect run 5 to be ~5:00 (×1.11) and run 8 to be ~5:27 (×1.21). If you budget for that decay, you avoid the classic mistake of going out at run-1 pace and detonating by run 6.
Three stations that hurt your next run
After three specific stations, the partner who just worked will be slower on the next 1 km. FORMD's doubles engine applies these penalties to the next-run pace estimate:
After Wall Balls
Highest cost — quads + HR spike carry into your next run.
After Sandbag Lunges
Quad-specific fatigue. Plan for a slower partner-run after.
After Sled Push
Muscular fatigue rather than metabolic. Recovers within 200 m.
Tactical implication: assign the "fresher" partner the run following Wall Balls or Sandbag Lunges where possible. Or accept the slowdown and run it together — but plan for it.
Per-athlete station target times
Doubles uses the same weight standards as singles by division. Whichever partner is working a station targets the same time a singles athlete would target — but only does 4 of them.
| Station | Men Open | Men Pro | Women Open | Women Pro |
|---|---|---|---|---|
| Ski Erg | 4:30 | 4:00 | 5:00 | 4:30 |
| Sled Push | 2:00 | 1:45 | 2:15 | 2:00 |
| Sled Pull | 2:00 | 2:15 | 2:15 | 2:30 |
| Burpee Broad Jumps | 3:30 | 3:30 | 4:00 | 4:00 |
| Row | 4:00 | 3:45 | 4:30 | 4:15 |
| Farmers Carry | 2:30 | 2:45 | 2:45 | 3:00 |
| Sandbag Lunges | 3:00 | 3:30 | 3:30 | 4:00 |
| Wall Balls | 4:00 | 4:30 | 4:30 | 5:00 |
Frequently asked questions
Train doubles in FORMD
Pick `doubles_open` or `doubles_pro` as your race type and invite your partner. FORMD syncs both your baselines, computes the optimal station split, and projects a team finish time. Plan generator flags "DOUBLES FOCUS" workouts that target your assigned stations.